Strength training is incredibly beneficial for women of any age. It helps maintain muscle mass, bone density, and overall functional fitness.
Here is a tailored 30-minute strength training routine for you to try:
1. Warm-Up (5 minutes):
Start with light cardio to increase blood flow and warm up your muscles. You can walk in place, do arm circles, or gentle leg swings.
2. Strength Exercises:
Perform each exercise for 2-3 sets of 10-12 repetitions. Use light to moderate weights or resistance bands. Rest for 30-60 seconds between sets.
o Squats
o Lunges
o Bicep curls
o Triceps extensions
o Seated rows
o Wall push-ups
o Planks
Stand with feet hip-width apart.
Lower your body by bending your knees and hips, as if sitting back into a chair.
Keeping your chest up and core engaged
Return to the starting position.
3. 5-minute cool down
Stretch your major muscle groups, focusing on hamstrings, quadriceps, calves, chest, and shoulders.
Breathe deeply and relax.
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